Dec. 21-27, 2014

• Sunday 12/21:
• Run - greenlake, woodland park trails. 6.25 mi., 1:05:49, 10:32/mi., 417 ft. gain.

• Monday 12/22:
• Something in basement, but no picture!

• Tuesday 12/23:
• Brutal KB Muscle workout, from Kevin and with Anne and Angie.

• Wednesday 12/24:
• Run/walk - Greenlake, neighborhood routes. 1.5k run/0.5k walk x 4. 8.24 mi., 1:39:02, 12:01/mi., 390 ft. gain.

• Thursday 12/25:
• Run - neighborhood. 3.24 mi., 33:52, 10:28/mi., 218 ft. gain.

• Friday 12/26:
• Run/walk - greenlake, wallingford, UW, ravenna park. 1.5k run/0.5k walk x 5+. 10.82 mi., 2:09:19, 11:57/mi., 650 ft. gain.

• Saturday 12/27:
• Basement - endurance strength with 14/16/20kg. Dropped the 20 from the mix after 5 rounds.

Dec. 14-20, 2014

• Sunday 12/14:
• Walk - Lake Accotink with Jo, Ron, Brace. 5.10 mi., 1:36:16, 18:53/mi., 210 ft. gain
• Endurance strength workout at Ben's gym in Va.

• Monday 12/15:
• KB 6e - Dave Quasha. Lots of pushups and renegade rows.

• Tuesday 12/16:
• Run - neighborhood. 4.17 mi., 43:19, 10:23/mi., 299 ft. gain
• Basement - deadlifts and rack pulls.

• Wednesday 12/17:
• KB 3E - Kathleen. Swings, goblet squats

• Thursday 12/18:
• Run - neighborhood. 3.26 mi., 35:13, 10:48/mi., 210 ft. gain
• Basement - various upper body and abs

• Friday 12/19:
• Run - greenlake. 3.48 mi., 35:48, 10:16/mi., 89 ft. gain

• Saturday 12/20:
• KB advanced - Kevin. Dbl. swing, snatch, see-saw press (2 x 12kg was plenty).
• Run - neighborhood, hwy. 4.13 mi., 42:47, 10:22/mi., 308 ft. gain.

Dec. 7-13, 2014

• Sunday 12/7:
• Run - greenlake, play fields. 4.28 mi., 43:57, 10:16/mi., 144 ft. gain
• Basement - bench, renegade row, grip work to finish

• Monday 12/8:
• Run - neighborhood. 3.33 mi., 34:33, 10:23/mi., 220 ft. gain
• KB intermediate - Dave Quasha

• Tuesday 12/9:
• Run - greenlake, play fields. 4.27 mi., 44:33, 10:25/mi., 180 ft. gain

• Wednesday 12/10:
• Run - Lake Accotink. 5.02 mi., 53:38, 10:41/mi., 240 ft. gain

• Thursday 12/11 - Saturday 12/13:
• Days off - Ben's graduation and touring in Virgnina.

Nov. 30 - Dec. 6, 2014

• Sunday 11/30:
• Run - neighborhood and highway. 5.03 mi., 51:42, 10:16/mi., 361 ft. gain.
• Basement - clean/press and front squat complex along with band pullups and pushups

• Monday 12/1:
• Run - greenlake, woodland trails. 6.34 mi., 1:07:20, 10:37/mi., 420 ft. gain.

• Tuesday 12/2:
• Run - neighborhood to eyeglass place. 3.02 mi., 30:55, 10:15/mi., 197 ft. gain.
• KB intermediate - Andrea

• Wednesday 12/3:
• Run - greenlake, play fields, neighborhood. 6.15 mi., 1:03:17, 10:17/mi., 177 ft. gain.

• Thursday 12/4:
• Run - greenlake, play fields. 4.34 mi., 46:13, 10:39/mi., 135 ft. gain.

• Friday 12/5:
• Run - neighborhood. 4.07 mi., 41:37, 10:14/mi., 233 ft. gain.

• Saturday 12/6:
• KB advanced - Kevin. Clean/Press/Squat/Snatch chain. - Alternated 14kg, 16kg.

Nov. 23-29, 2014

• Sunday 11/23:
• Walk - greenlake and woodland park. 4.49 mi., 1:12:30, 16:08/mi., 253 ft. gain.
• Basement - bench

• Monday 11/24:
• Run - neighborhood. 3.09 mi., 30:05, 9:43/mi., 203 ft. gain.
• KB 6e - Andrea.

• Tuesday 11/25:
• Basement - 30 min. bike on trainer.

• Wednesday 11/26:
• Basment - various UB
• Run - woodland park and greenlake. 4.91 mi., 51:37, 10:31/mi., 256 ft. gain.

• Thursday 11/27:
• DL/OAJ and ZSQ/SN supersets -- a little slower than previously.
• Run - neighborhood. 3.26 mi., 34:48, 10:40/mi., 236 ft. gain.

• Friday 11/28:
• Run - neighborhood. 4.34 mi., 44:50, 10:20/mi., 269 ft. gain.

• Saturday 11/29:
• Day off, no exercise.

Nov. 16-22, 2014

• Sunday 11/16:
• Basement - push/pulls, KS DLs for R leg

• Monday 11/17:
• The oldest of family favorites - superset deadlifts/jerks and zercher squats/snatches. Abs (who knows what) to finish.

• Tuesday 11/18:
• Run - neighborhood. 4.24 mi., 41:45, 9:51/mi., 253 ft. gain.
• KB intermediate - no additional info.

• Wednesday 11/19:
• Run - greenlake, woodland park trails. 5.71 mi., 56:49, 9:57/mi., 397 ft. gain.

• Thursday 11/20:
• KB 3e - Kevin. AM workout, but no other details.

• Friday 11/21:
• Run/walk - wallingford/fremont road route. 1.5k run/0.5k walk x 4+. 6.39 mi., 1:16:34, 11:59/mi., 440 ft. gain.

• Saturday 11/22:
• Basement - mobility work.

Nov. 9-15, 2014

• Sunday 11/9:
• Run - greenlake and play fields. 4.30 mi., 41:06, 9:34/mi., 138 ft. gain.

• Monday 11/10:
• Run - neighborhood. 4.24 mi., 41:30, 9:47/mi., 253 ft. gain.

• Tuesday 11/11:
• Walk - around Lake Union with Pia. 6.60 mi., 1:54:45, 17:24/mi., 164 ft. gain.

• Wednesday 11/12:
• Run - woodland park trails. 4.48 mi., 47:58, 10:42/mi., 407 ft. gain.

• Thursday 11/13:
• Basement - row/jump rope warmup, then UB focus.

• Friday 11/14:
• Run - neighborhood quiet streets. 4.92 mi., 50:25, 10:15/mi., 295 ft. gain.

• Saturday 11/15:
• KB advanced - Kevin. Hard complex day and "scales" (1 leg pushup to stand and down).
• Run/walk - Greenlake, woodland park. 2k run/1k walk x 3. 6.31 mi., 1:17:31, 12:17/mi., 410 ft. gain.

Nov. 2-8, 2014

• Sunday 11/2:
• Run/walk - woodland park and play fields. 2k run, 1k walk x 4. 8.36 mi., 1:48:42, 13:00/mi., 758 ft. gain.

• Monday 11/3:
• Run - neighborhood. 4.02 mi., 39:33, 9:50/mi., 230 ft. gain.
• KB int. - Kathleen. Moving target complex 16kg, no pic.

• Tuesday 11/4:
• Run - greenlake and woodland park. 5.01 mi., 52:51, 10:33/mi., 240 ft. gain

• Wednesday 11/5:
• Basement - superset DL/OAJ, ZSQ/SN, then swings OTM to finish. 300 reps, 55 min., HR 140.

• Thursday 11/6:
• Basement - XVest various, did not take notes.

• Friday 11/7:
• Run - greenlake, neighborhood. 8.18 mi., 1:25:14, 10:25/mi., 279 ft. gain.

• Saturday 11/8:
• Walk - greenlake, KBs, home. 4.91 mi., 1:23:37, 17:02/mi., 266 ft. gain.
• KB advanced - Andrea. Single leg focus (DL, PR)

Oct. 26 - Nov. 1, 2014

• Sunday 10/26:
• Run/walk - UW, Ravenna. 40:20 run at 10:21, 28:11 walk at 16:23. Total 5.62 mi., 1:08:32, 12:12/mi., 318 ft. gain.
• Yoga intro class #3.

• Monday 10/27:
• Supersets - DL/OAJ, ZSQ/SN. 42 min., HR 135
• Finisher run - short nhood. route. 2.20 mi., 22:29, 10:14/mi., 151 ft. gain.

• Tuesday 10/28:
• KB intermediate - Kathleen. No addnl. info.

• Wednesday 10/29:
• Day off, no exercise.

• Thursday 10/30:
• Run - neighborhood. 4.21 mi., 44:34, 10:35/mi., 266 ft. gain.
• Basement - upper body.

• Friday 10/31:
• Run - greenlake and woodland trail. 5.88 mi., 1:00:56, 10:22/mi., 364 ft. gain.

• Saturday 11/1:
• KB advanced - DQ. No addnl. info.
• Run - neighborhood quiet inner streets. 4.29 mi., 46:33, 10:51/mi., 397 ft. gain.

Oct. 19-25, 2014

• Sunday 10/19:
• Run - greenlake, woodland. 5.79 mi., 1:02:57, 10:52/mi., 400 ft. gain.
• Yoga intro class #2

• Monday 10/20:
• Run - greenlake, neighborhood. 5.19 mi., 52:28, 10:06/mi., 240 ft. gain.
• Basement - easy UB workout

• Tuesday 10/21:
• Run - Greenlake and play fields. 4.27 mi., 43:08, 10:07/mi., 148 ft. gain.

• Wednesday 10/22:
• Basement - barbell DL, jerks, hanging knee raises. 27 sets total, around 60 min.?

• Thursday 10/23:
• Run - neighborhood. 4.32 mi., 44:13, 10:14/mi., 246 ft. gain.
• KB 6e - Andrea. TGU/swing/core to start, then complex.

• Friday 10/24:
• Run - greenlake/woodland trails. 6.22 mi., 1:03:38, 10:14/mi., 410 ft. gain.

• Saturday 10/25:
• KB advanced - Kevin. Power snatches (hike, snatch, park) and heavy swings for strength, then 5/5 snatch OTM for 10 min. as a finisher.
• Run - highway hills. 4.40 mi., 51:54, 11:48/mi., 764 ft. gain.

Oct. 12-18, 2014

• Sunday 10/12:
• Run - UW and Ravenna Park. 6.12 mi., 10:03:35, 10:24/mi., 344 ft. gain.
• First yoga intro class at YogaLife.

• Monday 10/13:
• Mobility work in basement.

• Tuesday 10/14:
• Run - neighborhood. 4.06 mi., 41:22, 10:11/mi., 213 ft. gain.
• KB 6e - Andrea.

• Wednesday 10/15:
• Walk - greenlake, woodland. 7.63 mi., 2:01:41, 15:57 mi., 417 ft. gain.

• Thursday 10/16:
• Basement - a little bit of everything.
• Run - highway route to finish. 2.20 mi., 21:02, 9:34/mi., 131 ft. gain.

• Friday 10/17:
• Basement - bike, row, jump rope :30/:30 for time. Around 50 min. total.

• Saturday 10/18:
• Walk - to/from KBs. 1.88 mil, 33:01, 17:33, 85 ft. gain.
• KB 3e - Andrea.

Oct. 5-11, 2014

• Sunday 10/5:
• Run - track - cutdown miles. 10:45, 9:47, 9:01. 3.13 mi. 30:48, 9:51/mi., 9 ft. gain.
• TSC class - goblet squats and presses.

• Monday 10/6:
• Basement - supersets of light BP/pushu8p, floor press/renegade row/band pullup

• Tuesday 10/7:
• Run - neighborhood. 4.06 mi., 40:53, 10:03/mi., 217 ft. gain.
• KB 6e - no info on trainer/workout.

• Wednesday 10/8:
• Basement - row/jump rope/TGU to warm up, then superset DL/OAJ and ZSQ/SN. Not sure what happened at the end of the zerchers/snatches.

• Thursday 10/9:
• Run - laps in woodland park. 8.38 mi., 1:32:06, 11:00/mi., 791 ft. gain.

• Friday 10/10:
• Run - short neighborhood and highway routes. 4.65 mi., 45:16, 9:44/mi., 338 ft. gain.

• Saturday 10/11:
• KB advanced - Kevin. A lot of hard stuff, including burpees!
• Walk - neighborhood route w/Pia. 3.09 mi., 50:47, 16:25/mi., 210 ft. gain.

Sept. 28 - Oct. 4, 2014

• Sunday 9/28:
• Strength - Deadlifts and squats, calves
• Run - greenlake. 3.41 mi., 34:22, 10:04/mi., 112 ft. gain.

• Monday 9/29:
• Run - neighborhood. 4.05 mi., 41:47, 10:18/mi., 226 ft. gain.
• KB intermediate - no details.

• Tuesday 9/30:
• Run - woodland/greenlake trails. 6.26 mi., 1:12:24, 11:33/mi., 371 ft. gain. Ran 5 mi. @ 10:15, walked 1.3 @ 16:44.

• Wednesday 10/1:
• KB 3E - Kathleen.

• Thursday 10/2:
• Basement - row/jump rope/tgu to warm up, then BP/pushups, abs to finish.

• Friday 10/3:
• Run - neighborhood. 4.06 mi., 41:42, 10:16/mi., 213 ft. gain.
• Basement - DL, press, pullup

• Saturday 10/4:
• Run - greenlake, then two woodland laps. 8.01 mi., 1:28:13, 11:01/mi., 712 ft. gain.

Sept. 21-27, 2014

• Sunday 9/21:
• Bsmt - DL/OAJ and ZSQ/SN.
• Run finisher - neighborhood with walk at the end. 3.20 mi., 31:58, 9:59/mi, 144 ft. gain

• Monday 9/22:
• Run - Greenlake, Woodland trails, 5.68 mi., 1:02:53, 11:04/mi., 351 ft. gain

• Tuesday 9/23:
• Run - neighborhood. 3.10 mi., 30:17, 9:46/mi., 194 ft gain
• Basement - BP and drills

• Wednesday 9/24:
• Run - neighborhood. 4.28 mi., 44:54, 10:30/mi., 240 ft. gain
• KB 3E - Kevin

• Thursday 9/25:
• Run - Greenlake. 3.71 mi., 36:45, 9:54/mi., 85 ft. gain
• KB intermediate - DQ

• Friday 9/26:
• Day off, no exercise

• Saturday 9/27:
• KB advanced - Kevin. Hard day.
• Run - neighborhood. 5.20, 52:23, 10:04/mi., 381 ft. gain

Sept. 14-20, 2014

• Sunday 9/14:
• Run - Woodland trails. 6.30 mi., 1:08:18, 10:51/mi., 420 ft. gain.

• Monday 9/15:
• Run - Greenlake and play fields. 4.07 mi., 42:38, 10:29/mi., 131 ft. gain.
• KB intermediate - Andrea

• Tuesday 9/16:
• Run - neighborhood. 3.07 mi., 29:33, 9:38/mi., 187 ft. gain.
• KB intermediate - Emily?

• Wednesday 9/17:
• Run - Woodland park hills. 4.94 mi., 51:55, 10:30/mi., 400 ft. gain.

• Thursday 9/18:
• Track - 4x200, 2x400. 3.13 mi., 30:33, 9:46/mi., no gain.
• KB intermediate - did not write down who taught.

• Friday 9/19:
• Day off, no exercise.

• Saturday 9/20:
• Run - Greenlake and play fields. 4.02 mi., 39:24, 9:48/mi., 62 ft. gain.

Sept. 7-13, 2014 - California home

• Sunday 9/7:
• Last recovery day - there was some walking but didn't record it.

• Monday 9/8:
• Small section of PCT to Hobart Bluff. 2.44 mi., 53:48, 22:06 mi., 423 ft. of gain.

• Tuesday 9/9:
• Hike - Garfield Peak from Crater Lake Lodge. 3.51 mi., 1:20:01, 22:48/mi., 1056 ft. of gain.

• Wednesday 9/10:
• Crater Lake - hike to top of Mt. Scott - fire lookout and great views, max elevation 8873 ft. 4.75 mi., 1:40:29, 21:08/mi., 1345 ft. of gain.

• Thursday 9/11:
• Mt. Thielsen trail to PCT and overlook. 7.31 mi., 2:28:05, 20:16/mi., 1867 ft. of gain.

• Friday 9/12:
• Day off - back to Seattle from Bend.

• Saturday 9/13:
• Run - neighborhood route. 3.15 mi., 30:50, 9:48/mi., 223 ft. of gain.
• KB intermediate - Emily.

Aug. 31 - Sept. 6, 2014 - Whitney!

• Sunday 8/31, Monday 9/1:
• Days off before Mt. Whitney hike...no exercise.

• Tuesday 9/2:
• Mt. Whitney hike. 21.76 mi., 11:53:11, 32:45/mi., 7807 ft. of gain. Not sure about the gain number, but that's what it said.

View on the way up to the top

Emergency hut near summit

Summit plaque

• Wednesday 9/3-Saturday 9/6:
• Recovery days...tourist activities, some walking but nothing on the watch.

Aug. 24-30, 2014

• Sunday 8/24:
• First walk in Mammoth after drive in from Medford. 3.16 mi., 52:23, 17:12/mi., 387 ft. of gain.

• Monday 8/25:
• Another walk up the path from the condo in Mammoth. Serious bloody nose day. 4.01 mi., 1:15:57, 18:57/mi., 459 ft. of gain.

• Tuesday 8/26:
• Into the Ansel Adams Wilderness from Horseshoe Lake. 6.02 mi., 1:59:37, 19:51/mi., 1467 ft. of gain.

• Wednesday 8/27:
• Ansel Adams from Horseshoe Lake again...made it to the PCT this time. 8.88 mi., 2:43:01, 18:22/mi., 2073 ft. of gain.

• Thursday 8/28:
• Dumbbell workout in condo gym..renegade rows, snatches, TGUs, presses.
• Out from earthquake fault toward Mammoth Mountain. 4.67 mi., 1:29:19, 19:06/mi., 620 ft. gain.

• Friday 8/29:
• Walk into downtown Mammoth, dinner, then home by the golf course. 3.14 mi.,

• Saturday 8/30:
• Walk in area to north of downtown Mammoth...very confusing trails. 4.07 mi., 1:10:52, 17:26/mi., 292 ft. gain.

Aug. 17-23, 2014

• Sunday 8/17:
• Walk - Lake Union to UW and home via Ravenna Park. 10.84 mi., 3:04:19, 17:01/mi., 456 ft. of gain.

• Monday 8/18:
• Basement - good general workout.
• Run - short nhood. route. 2.18 mi., 22:32, 10:20/mi., 131 ft. of gain.

• Tuesday 8/19:
• Day off, no exercise.

• Wednesday 8/20:
• Run - Woodland/Greenlake. 6.22 mi., 1:05:26, 10:31/mi., 413 ft. of gain.
• KB 3E - Andrea

• Thursday 8/21:
• Run - neighborhood route. 3.27 mi., 33:04, 10:06/mi., 233 ft. of gain.
• KB 6E - Emily.

• Friday 8/22:
• Day off, no exercise.

• Saturday 8/23:
• Run - Greenlake and play fields. 4.13 mi., 45:07, 10:55/mi., 46 ft. of gain. Must have been before coffee.
• KB advanced - Kevin.
• Drove Seattle to Medford on the way to Mammoth

Aug. 10-16, 2014

• Sunday 8/10:
• Mt. Baker, Lake Washington Blvd. stair walk w/Pia. 2.97 mi., 58:09, 19:40/mi., 397 ft. of gain. Distance is approximate, included time on swingset at end.
• Basement - light/high rep workout for heartrate. Alternating sets of 12kg/14kg, all L then R.
• Run - short nhood route. 3.24 mi., 35:31, 10:58/mi., 203 ft. of gain.

• Monday 8/11:
• Walk - greenlake/woodland. 5.63 mi., 1:30:34, 16:06/mi., 384 ft. of gain.
• KB 6E - Andrea.

• Tuesday 8/12:
• Run/walk. 6.71 mi. total, 1:29:08. 4 mi. run @ 10:31/mi., 2.71 mi. walk @ 17:23/mi.

• Wednesday 8/13:
• Walk - 6.40 mi., 1:45:03, 16:26/mi., 387 ft. of gain.
• KB 3E.

• Thursday 8/14:
• Run - neighborhood? 3.12 mi., 32:25, 10:26/mi., 217 ft. of gain.

• Friday 8/15:
• Day off, no exercise

• Saturday 8/16:
• Basement - upper/lower/cardio variety.
• Run - neighborhood plus some. 5.20 mi., 56:21, 10:51/mi., 335 ft. of gain.

Aug. 3-9, 2014

• Sunday 8/3:
• Basement - hamstring emphasis
• Walk - woodland park. 5.06 mi., 1:22:02, 16:13/mi., 400 ft. of gain./li>

• Monday 8/4:
• Run/walk - 5.29 mi., 1:01:49, 11:41/mi., 148 ft. of gain. 4 m. running @ 10:05.
• KB intermediate - Andrea
• Walk - to KB, then to Kozue. 2.98 mi., 51:06, 17:10/mi., 220 ft. of gain.

• Tuesday 8/5:
• Day off, no exercise.

• Wednesday 8/6:
• Run - neighborhood route. 4.03 mi., 42:22, 10:31/mi., 220 ft. of gain.

• Thursday 8/7:
• Run - short neighborhood route. 3.02 mi., 30:40, 10:09/mi., 190 ft. of gain.
• KB intermediate - Robert. Hard workout.

• Friday 8/8:
• Walk - woodland, greenlake. 6.27 mi., 1:40:05, 15:57/mi., 397 ft. of gain.

• Saturday 8/9:
• To/from Wallingford w/Pia. Approx. 2.50 mi., forgot to turn Garmin off/on.

July 27-Aug. 2, 2014

• Sunday 7/27:
• Walk - Discovery Park w/Pia. Garmin dead, so no time or pace, but distance was 4.15 mi.
• Run - neighborhood route. 4.04 mi., 45:55, 11:21/mi., 220 ft. of gain.

• Monday 7/28:
• Walk/run - ravenna, UW. 7.92 mi., 1:58:23, 14:57/mi., 507 ft. of gain.

• Tuesday 7/29:
• Run - woodland, greenlake, revs. 5.05 mi., 52:35, 10:25/mi., 188 ft. of gain.
• KB intermediate - Kathleen.

• Wednesday 7/30:
• Rest day walk - neighborhood. 3.06 mi., 50:24, 16:29/mi., 200 ft. of gain.

• Thursday 7/31:
• Run - nhood to woodland. 6.25 mi., 1:09:36, 11:08/mi., 423 ft. of gain.
• KB intermediate - Andrea

• Friday 8/1:
• Walk - greenlake w/Pia. 3.14 mi., 54:24, 17:21/mi., 95 ft. of gain.

• Saturday 8/2:
• Run/walk, neighborhood route. Run x 3 at 10:18, walked remainder. 4.25 mi., 52:29, 12:21/mi., 220 ft. of gain.

July 20-26, 2014

• Sunday 7/20:
• Walk - greenlake/woodland, neighborhood. 7.97 mi., 2:07:38, 16:01/mi., 319 ft. of gain.

• Monday 7/21:
• KB intermediate - Emily. Warmup - heavy SW x 10, mtn. climbers x 40, dbl sw x 10, dbl fsq x 5, dbl cl x 5, rack lung 5/5. TGU 3/3, 2/2, 1/1, renegade rows 5/5 between TGU sets. Finisher: 1 sw/1 hp/3 sn for time.

• Tuesday 7/22:
• Run - greenlake, woodland. 6.32 mi., 1:03:03, 9:58/mi., 202 ft. of gain.

• Wednesday 7/23:
• Basement - all time fave for time.

• Thursday 7/24:
• Day off.

• Friday 7/25:
• Run/walk - two laps at Discovery Park. 8.35 mi., 1:49:39, 13:00/mi. No gain recorded...forgot to turn the HRM off.

• Saturday 7/26:
• Walked to/from KBs, 1.43 mi., 25:14, 17:35/mi., 115 ft. of gain.
• KB advanced - Kevin. Double cleans and front squats, 15 sets of 5 + 5 in 20 min., alternating double 12s and double 14s.